Тренировка #1: Взятие на грудь / Тяга / Приседания на плечах // Лагерь по тяжелой атлетике

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1. GENERAL WARMUP - 10 min
2. CLEAN WARMUP:
- Hyperextension/GoodMorning - 2sets / 8 reps
- Split Squat - 2sets / 8 reps
- Elbows Rotation + Press - 2 sets / 6+6 reps
- "Hits" + High Pull + Hang Power Clean - 2 sets / 3+3+3 reps
3. MAIN EXERCISES:
Clean DEADLIFT + Hang CLEAN + CLEAN + Push PRESS:
(15-20kg / 1+1+1+2) * 4 sets
(up to 50% / 1+1+1+2)
(50% / 1+1+1+2) * 2 sets
(60% / 1+1+1+2) * 2 sets

Clean PULL:
(60% / 3) * 1 sets
(70% / 3) * 2 sets
(80% / 3) * 1 sets
(90% / 3) * 2-3 sets

Back SQUAT:
(up to 50% / 3) * 1 sets
(50% / 3) * 2 sets
(60% / 3) * 1 sets
(70% / 3) * 1 sets
(80% / 2) * 2 sets
(90% / 1) * 1 sets